Water plays an integral role in exercise. Our bodies are about 60% water and regulate important functions such as blood flow, nerves, and muscles. Each time you exercise you lose 2-5% of body weight from water loss. Even a small percentage of water weight loss, as experienced during exercise, can have detrimental effects on your body. With 2% loss, you may feel muscle cramp and fatigue. A 5-7% loss causes dry mouth, headache, and dizziness. If you reach 8% loss, you may experience fever, swollen extremities, and need medical attention! So, it’s important to stay hydrated while you’re working out.
Keep a refillable water bottle with you and try to drink 16oz. every hour while working out. After a workout, always replenish electrolytes with coconut water or bananas. You can always make drinking water more interesting by adding flavor such as lemon, pineapple, or cucumber. Also, many fruits and vegetables like watermelon, celery, and oranges, are filled with water (just like us!) and will hydrate your body.